Umgubo we-Rye uyindawo yokugcina iivithamini kunye neemaminerali. ERashiya isonka esivela kumgubo we-rye wawufakwe kwisondlo esisisiseko malunga nayo yonke indlu.
Izithako kunye nomxholo wekhalori wefulawa ka-rye
Ukubunjwa okuphambili komgubo we-rye kwi-100 amagremu yemveliso ngu-61.8 g we-carbohydrate, 8.9 g yeeprotheni kunye ne-1.7 g yeoli. Zingaphi iikhalori zikhona kwi-flour rye? Kwimigama eyi-100 iqulethe i-298 kcal.
Ukubunjwa kwalo mveliso kubandakanya inamba enkulu enenzuzo kwimpahla yamaminerali, njenge-calcium, i-potassium, i-magnesium, isinyithi, i-phosphorus kunye nabanye abaninzi. I-calcium iyimfuneko kwithambo kunye nenkqubo yesifo, ngenxa ye-potassium, iimpembelelo zesibindi ziyadluliselwa. Ukwenziwa kwegazi okuqhelekileyo kunikezelwa yinyithi kunye ne- magnesium , kunye ne-phosphorus ikhuthaza impilo yeethambo kunye nezicubu zomzimba. Ngomgubo we-rye, ii-vithamini E kunye no-B zikhoyo. Emva kokunyanga kwelanga, zonke izityela kunye namavithamini zigcinwa ekudleni kokugqibela.
Izinzuzo kunye nokulimala komgubo we-rye
Iipropati zomgubo zixhomekeke ngqo ekubunjweni kwayo. Ngokomzekelo, i-vitamin B1, okanye ngendlela eyahlukileyo, i-thiamine isekela inkqubo ye-nervous and metabolism. Ukungabi naso emzimbeni kungabangela iingxaki ze-myocardial. I-Vitamin B2 ikhuthaza ukusebenza ngokuqhelekileyo kwegciwane le-thyroid kwaye inegalelo eluncedo kumsebenzi wokuzala. I-Vitamin B9 - i- folic acid ikhusela i-anemia kwaye ikhuthaza ukukhula komzimba ngokuqhelekileyo. Kwimimandla ekumntla apho kukho ukungabikho kokushisa kunye nelanga, ukupheka kwi-flour ye-rye kuyimfuneko nje ukuba kuphuculwe impilo yonke. Iintlobo zefriji ye-rye zixhamla kubantu abaphethwe yi-anemia kunye neengxaki ze-metabolic.
Ukungqinelana kokusetyenziswa kweemveliso ezenziwe kwi-flour flour kubandakanya ukwanda kwe-acastity acid and peptic ulcer. Ngezi zifo, iimveliso ezikulo mlo ziza kwenza okubi ngaphezu kokulungileyo.
Yintoni elungiselelwe kusuka kumgubo we-rye?
Inhlama eyenziwe kwimihlambi ye-rye i-inelastic ne-inelastic, iyanamathela kwizandla. Oku kubangelwa ukuba i-gluten inomgangatho ophantsi kule mgubo. Ngoko ke, ukwenza i-pastries ekhaya, kungcono ukuxuba umgubo we-rye kunye nomgubo wengqolowa ngokulingana namanani alinganayo. Esi sinkwa sisibini ngokubhaka nje kuphela ngomgubo wengqolowa. Ukusuka kumgubo weegugu awuyi kubhaka kuphela isonka, kodwa kunye ne-cookies, i-muffins kunye neefake. Ngokwesiqhelo ukusuka kule mpuphu yenza invubelo i-kvass.
Umgubo we-Rye ungathabatha umnandi, ngoko-ke ungagcini kwizinto ezinokuqhathanisa.